31 Heroes

This is a Partner WOD – Partner 1 will perform the work listed above. Partner 2 will run 400m with a bumper, (45#/25#). Once Partner 2 returns from the run, Partner 1 will grab the bumper and begin their 400m, while Partner 2 continues work wherever Partner 1 left off.

This WOD is to honor the 30 men and one dog that gave their lives for our country on Aug. 6, 2011. It is 31 minutes long: one minute in remembrance of each hero. Rep scheme is 8-6-11: the date of their sacrifice. Finally, this is a partner WOD because these men were from multiple branches of our military, working together as a team.

Our annual tradition of 31Heroes continues this year with a light but dedicated group. This tough partner workout is constant work for 31 minutes to honor the 30 men and 1 service dog who died in service to our country.

Alt EMOM 15 mins: Rows, Dumbbell Thrusters and Toes-to-bars

Tomorrow night (Friday) is the “Spencer S’mores Night”. This is where Spencer will attempt to eat As Many S’mores As Possible (AMSMAP) in 60 min. Then he will have to swim 60 laps in his backyard kiddy pool before throwing up. It is commonly known as the Firefighter Challenge. All are invited to cheer him on at their place. Details are in the Facebook group so make sure you check it out and show up!

Saturday afternoon is Sean and Kat’s “Festival of the Meats”. That one is totally self explanatory. You just show up at their place in the afternoon wearing a meat costume. Details are in the Facebook group but I would just recommend getting your costume on and showing up early.

For max total load:
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1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
3 attempts at each lift in each 4-minute window.
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Athletes will have a 4-minute window to perform each lift. Within that window the athlete may make up to 3 attempts. The athlete’s score will be the combined total of his or her heaviest successful lift at each station.